Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41.
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Clean and Jerk:
Establish a 1rep Max
*30:00
Partner handstand walking practice
Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41.
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Strength/Skill Schedule This Week
Monday: Back Squat
Tuesday: Clean and Jerk
Wednesday: 12 Days of Christmas WOD
Thursday: Bench Press
Friday: Overhead Squat
Saturday: Snatch
Sunday: Muscle Up
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Back Squat:
5 x 2 (A)
*Working sets between 80-90%
3 rounds:
200m run
15 HR Push Ups Fx: Push-ups
20 Kettlebell Swings* 32/24 Fx: 24/16
25 Sit ups
*immediate 5 burpee penalty if you put KB down or stop in the hang position
Finisher:
EMOM 10
6-8 C2B Pull Ups
Fx: 6-8
Yoga with Troy at 11:15 am. Free for CFR7 members and $10 drop in.
Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41.
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Deadlift
5 x 5 (A)
*5-10# Heavier than last week
EMOM 15:
Min 1: 6-8 Muscle Ups
Min 2: 10 Push Jerks @ 75%
Min 3: 20 Air Squats
Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41.
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Push Press
5-3-3-2-2-1
*working weight starts at 80%
21-15-9
Box Jumps 24/20
Toes to Bar,
Row Cals
*400m run after each Round
Double under Flight Simulator:
5-10-15-20-25-30 back down(athletes can attempt up to reps of 50)
Fx: 3-6-9-12-15-18-21 back down
Naughty or Nice Wod for all WOD times Today. Service is at the heart of our mission, and this year’s Naughty or Nice service event is no exception. When you “Give a Gift. Get a Lift.” you help a local child in need, take part in an awesome WOD and spread a little extra holiday happiness. There are 3 ways to participate and you can find all the details and registration at http://
Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41.
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Weighted Pull up
5 x 5 (A)
*5 x 10 Band Face pulls between sets
(https://youtu.be/KC8mlDOYJ2I)
“Naughty or Nice WOD”
AMRAP 7:
7 Deadlift 115/75, Fx: 75/55
7 Thrusters 115/80, Fx: 75/55
7 Burpees over bar
Finisher:
Rx: 5 min max distance handstand walk
Fx: 5 min handstand walking practice with partner and PVC or 100 shoulder taps
